Spike Diet

goody112

I want to start the spike diet, but I'm confused. I run for 30 to 45 minutes 4 times a week and I am willing to do 15 to 20 minutes of weights 2 times a week. Would my weight days be high days and my running days the low days? I'm not sure. Do you have to lift weights more than that for the program to work. Does it even work for women? It kind of sounds like it is gearded towards men.
Any help would be appreciated.

Russellb97

Honestly the other six days can be laid out anyway you want, you are in a caloric deficit with both high and low days. Some people like the structure of 3 high days on strength days and 3 low on non, but really you could just save the high days for the days that you are just more hungry.

I know many people who have been successful having 3 low days after a Spike Day because they are simply not very hungry those days and then have 3 straight high days just before spiking again.

Goldenbast

I am on the Spike diet (and a woman) it works wonders! It even works with NO exercise, you will just see less weight loss, but any exercise you do just enhances the weight loss on this way of eating (I don't consider it a diet at all) not to mention all the other benefits of weight lifting. I know many women are a tad nervous about weight lifting, but honestly it is so good for you... burning calories and dropping fat is one thing, but toning your muscles (you would have to work really hard and eat a small mountain to actually bulk your muscles) makes even a slim, soft body tight and shapely, besides the added bonus that more lean muscle mass burns more calories effortlessly (I like effortlessly as I am lazy :laugh: )

Two days a week would work, just split those days up because your muscles need rest and make sure you work out every major muscle group (I do chest, back, shoulders, biceps, triceps, quadriceps and hamstrings three days a week and my routine usually takes a bout 15 minutes.)

There are some rave reviews about a book called 'The New Rules of Lifting For Women'. I haven't read it yet, but from everything I have been reading about it lately, I am going to pick myself up a copy.

Goldenbast

OH! and there is a group for Spikers at http://www.myfitnesspal.com/groups/home/33-spike-84 you should come join and you can ask a ton of questions...everyone there is so nice and helpful!